BLK LBL Fitness Club – COMPETE Weightlifting Bench Press (1X1) 1 Bench Press @ 6/10 RPE 1 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE Metcon Metcon (5 Rounds for calories) 5 Sets AMRAP 3 Minutes 20 Bench Press (155/105) Max Distance Calorie Row -Rest 1 Minute b/t sets-TARGET SCORE Score is calories Target Calories each set: 30/24+ Calories Minimum Calories before scaling each set: 10/8 Weightlifting Hang Squat Snatch + Full Squat Snatch (5X2) 1 Hang Squat Snatch + 1 Snatch x 5 Sets @8.5 RPE Squat Clean + Squat Clean and Jerk (5X2) 1 Squat Clean + 1 Squat Clean and Jerk x 5 Sets @8.5 RPERead more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell) Snatch Grip Push Press + OHS & Slow MOTION Squat Snatch 3 Snatch Grip Push Press + 3 OHS @ 6.5/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 2 OHS @ 7/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 2 OHS @ 7.5/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 1 OHS @ 8.5/10 RPE Snatch 3 Slow Snatch (empty...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:40 ON / :20 OFF) 7 Sets Minute 1: Wall Sit Minute 2: DB Power Cleans Minute 3: Abmat Situps with Plate Minute 4: Standing Bicep Plate Curl Minute 4: Plank Minute 5: Hollow Rock PERFORMANCE Metcon (Time) For time: 75 Power Cleans (135/95) *Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to BarTARGET SCORE Target time: 7-9 minutes Time cap: 16 minutes Seated Arnold Press (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Seated Banded Rows (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build acrossRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for reps) 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ Farmer Carry Walking Lunge (Right) 25′ Farmer Carry Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike PERFORMANCE Deadlift (5X2) 2 Deficit Deadlifts x 5 sets @7.5 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35) 15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35) 200m Run 15/12 Calorie Ski Erg...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Partner 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) PERFORMANCE Metcon (Time) “Partner Tommy V” 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split)TARGET SCORE Target time: 10-12 minutes Time cap: 18 minutes FINISHER Advance: 5 sets 1:00 Dead Hang 1:00 Plank (elbows) Intermediate: 5 sets 30-45 secs Dead Hang 30-45 secs (elbows) Beginner: 5 sets 30-sec Dumbbell Farmer Carry Hold 30-sec Knee Plank (elbows)Read more